Medicine Ball Plank
The medicine ball plank is a core stability exercise that increases the challenge of a standard plank by placing the hands on an unstable spherical surface. The instability demands greater shoulder and core muscle activation to maintain a neutral position.
How to do it
- Place a medicine ball on the floor and position your hands on top of it, shoulder-width apart.
- Walk your feet back to assume a plank position with your body forming a straight line.
- Engage your core and stabilize your upper body on the rounded surface of the ball.
- Keep your hips level and hold the position without letting the ball shift.
- Hold for the desired duration.
Form cues
- Place hands directly under shoulders on the ball
- Squeeze your glutes and brace your abs
- Keep your body in a straight line from head to heels
- Press the floor away through your shoulders
Breathing: Inhale deeply through your nose, then exhale slowly and steadily as you maintain tension in your core.
Common mistakes
- Sagging hips causes lower back strain by placing all the load on your spine instead of your core.
- Letting the ball roll away makes you lose your balance, reducing the stability challenge for your abs.
- Holding your breath limits oxygen flow and makes it much harder to maintain a stable plank.
Muscles worked
Primary: abs. Secondary: shoulders, obliques, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 seconds
Lose weight
3 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel discomfort in your lower back, lower your knees to the floor or rest for a moment.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt?
Placing your hands on a rounded medicine ball places an extra angle on the wrists. If you feel discomfort, try a standard floor plank or use push-up bars.
How many days a week should I do this plank?
You can safely include core stability exercises like this 2 to 3 times per week at the end of a workout.
Why is the ball rolling around so much?
Unstable surfaces magnify any uneven pressure from your hands. Focus on applying straight-down, even pressure through your palms.